BALANCED DIET AND FOOD GROUPS

BALANCED DIETA Balanced diet is defined as one which contains different items of food in such quantities and proportions that the need of all the nutrients is adequately met.

FACTORS AFFECTING THE NUTRITIONAL REQUIREMENT

• Age

• Sex

• Body Size

• Physiological Conditions

• Climate

• Physical Activity

AGE:

Nutritional requirement is more during the

periods of body growth & development.

e.g. Birth to Six years.

Adolescent years.

At these stages growth is fast therefore

Nutrients required more are- Body Building

nutrients such as Protein, Calcium & Iron.

SEX:

Men are more active than women so they need more energy than women of same age group. Muscular tissues are more in men, their body size is larger, therefore, boys of growing age need more body building nutrients ( Proteins, Calcium) as compared to girls of same age.

BODY SIZE:

Among two persons of same age but different weight , the person with more weight will have higher requirement for protein, energy as compared to others. Requirement of protein is 1gm/kg body weight.

PHYSIOLOGICAL CONDITIONS:

* PREGNANCY

* LACTATION

* CONVALESCENCE AFTER PROLONGED DISEASE

* POST OPERATIVE STAGE

Requirement of Proteins, Calories, Iron, Calcium & Vitamin B Complex increases.

CLIMATE:

People living in cold conditions consume more of energy as compared to those living in Hot Conditions.

PHYSICAL ACTIVITY:-

* SEDENTARY WORK - Office work - Bank Employees - Teachers* MODERATE WORK - Students - House Wives* HEAVY WORK - Maid Servants The more your work, more will be the

requirement of energy.

CLASSIFICATION OF FOODS

For planning a Balanced diet different items of food are required, which are classified as :-

• Based on their Functions.

• Based on their Nutritive Value.

• Based on their Type.

BASED ON THEIR FUNCTIONS

ENERG YIELDING FOODS

BODY BUILDING FOODS

PROTECTIVE FOODS

FOOD

• ENERGY YIELDING FOODS carbohydrates

Fats

• CARBOHYDRATES – Potato,

Root-Vegetables, Sugar, Jaggery.

• FATS- Butter, Ghee, Oil, Oil Seeds

BODY BUILDING FOODS:

• They are required for tissue formation & repair of tissues.

They are PROTIENS

MINERALS

• There sources are – Milk, Curd, Cheese, Eggs, Meat, Fish, Cereals, Pulses,

Dry fruits, Beans, Groundnut etc.

PROTECTIVE FOODS

They are required for the regulation of body processes & protection against diseases -

All sources of Vitamins & Minerals e.g. milk, curd, fruit, green leafy vegetables & other vegetables.

CARBOHYDRATE RICH FOOD

PROTIEN RICH FOOD

VITAMIN & MINERAL RICH FOOD

SUGAR

&

FATS

OTHER NUTRIENTS

FOOD

BASED ON NUTRITIVE VALUE

* CARBOHYDRATE RICH FOODS ARE – Rice, Wheat, Maize, Millets, Potatoes, Sweet potato, Colocasia etc.

** PROTIEN RICH FOODS – Milk, Curd, Cheese, Khoa, Meat, Fish, Egg, Pulses, Peas, Rajmah, Soyabean & Nuts.*** VITAMIN & MINERAL RICH FOODS – Green leafy vegetables – such as - Spinach, Fenugreek, Mustard Leaves, Carrot & Radish leaves, Yellow & Orange fruits – Mango, Papaya, Tomato, Citrus fruits.

****FATS & SUGARS - Ghee, Oil, Butter, Sugar, Jaggery and Honey.

*****Other Nutrients & fibre rich foods – whole grain cereals & pulses, fruits as apple, melon etc.

SEVEN FOOD GROUP PLANFood Group Foods included Nutritional contribution

I Cereals Carbohydrates, B-complex vitamins

II Pulses/meat, fish, eggs Protein, B-complex vitamins

III Vegetable Group A – Green

leafy vegetables, fruits Vitamins and minerals

IV Vegetable Group B – root Vegetables and other vegetables

Carbohydrates, minerals, fibre

V Milk and milk products Protein, calcium

VI Fats and oils Energy and fat soluble vitamins

VII Sugar and Jaggery Carbohdrates

FIVE FOOD GROUPFood Group Food stuffs included Nutritional

Contribution

Food Group I

Cereals and root vegetables

Wheat, rice, maize, millets, jowar etc. potatoes, sweet potato, colocasia, yam etc.

Energy giving foods

Food Group II

Milk and milk products,

pulse, dry fruits, oil seeds, meat, fish eggs

Milk, curd, cheese, khoa etc. pulses, peas, rajmah, gram, cashew nuts, almonds, groundnut, meat, fish eggs

Protein rich foods

Food Group III

Green leafy vegetables and fruits

Mustard leaves, spinach, fenugreek, radish and carrot leaves etc yellow and orange fruits and vegetables such as papaya, mango, tomato, carrots, citrus fruits, e.g. orange, lemon mussami etc., guava, amla etc.

Minerals and vitamin rich foods

Food Group IV

Other vegetables and fruits

Beans, brinjals, lady’s finger gourds etc. apple, banana, litchi, peaches etc.

Minerals, vitamins and fiber rich foods

Food Group V

Sugars, fats and oil

Sugar, jaggery, honey etc. vegetables oitls, ghee, butter etc.

Energy rich foods

ON BASIS OF THEIR TYPES

• Cereals• Pulses• Nuts & oilseeds• Vegetables & fruits• Milk & Milk products• Eggs, meat, fish• Sugar & jaggery• Fats & oils• Salt condiments & spices

From the variety of foods provided to man by nature, he can make a good selection of his diet using his knowledge and skills which help him in maintaining good health. For a balanced diet it is important that some food item is included from each food group every day.

Thank You